Portion Sizes

This guide will help you visualize what your proper portions for everyday healthy eating should be.

Commit this guide to memory to help you control what you are eating, then start a food journal of what you eat each day. Keeping track of what you put in your mouth each day will help you find the areas you need to work on as well as the times you tend to over or under eat.


A good guideline for how many calories to eat is this…

Sedentary Lifestyle (desk job): Current weight in pounds x 12= Maintenance Caloric Needs

Moderately Active Lifestyle(server in a restaurant or doing an entry level workout program): Current weight in pounds x 13=Maintenance Caloric Needs.

Highly Active Lifestyle (construction worker or doing an advanced workout program): Current Weight in Pounds x 14=Maintenance Caloric Needs


From there, subtract 500 calories and that’s probably a good deficite for weight loss. WARNING!!! NEVER, NEVER, NEVER GO BELOW 1200 CALORIES A DAY!


If this  works for you, great. Hold steady until it stops working. If it doesn’t work, don’t panic; you just need to experiment a little to find your sweet spot. Try dropping another 300 calories for 7 to 10 days. If that doesn’t work, increase your calories (beyond your original number) by 300 for 7 to 10 days. If you’re still not getting any love, give one of us a shout and will be able to throw your diet up on the racks to find the issue.

On a final note, keep in mind that not all calories are created equal. You generally need to do a little more than just hit your calorie deficit to lose weight in a healthy fashion. If your low-calorie diet is packed with refined sugars and flours, it might be wreaking havoc on your insulin, which can inhibit results. If you’re lowballing protein, you might not be giving your body the amino acids it needs to repair muscle. Again, results will be hindered. If you’re eating a really fatty diet, fat is more caloric by volume than protein and carbs, so you might be badly miscalculating, which (say it with me) can also hinder results. So an important key to weight management is to eat a healthy, balanced diet. 


To help you stay on track here are a some of my favorite snacks that help me stay on track!


30 Easy 100 Calorie Snacks


Eating healthy doesn’t need to be complicated or boring! Here are 30 easy-to-prepare snacks, each under 100 calories, that will keep your tastebuds happy.


1. Strawberries and chocolate: Dip 4 or 5 (depending on their size) strawberries into 2 squares or melted dark chocolate.

2. Mini quesadilla: Melt 1 tablespoon of cheddar onto 1 small corn tortilla. Top with shredded cabbage or diced tomato if desired.

3. Chocolate banana: Dip one-half of a banana into 2 squares of melted dark chocolate.

4. Frozen grapes: Freeze 1 cup of grapes and enjoy them as if they’re sorbet.

5. Greek yogurt with honey: Mix one teaspoon of honey into half a cup of plain, nonfat Greek yogurt.

6. Cinnamon apple: Sprinkle an apple with cinnamon for a treat that tastes more decadent than it is.

7. Bitter chocolate: Enjoy 1 large block or 3 small squares of dark chocolate.

8. Hot chocolate: Mix 2 teaspoons of chocolate syrup with 6 ounces of nonfat milk.

9. Almost apple pie: Try 1 cup of unsweetened applesauce with a hint of cinnamon.

10. Jicama: Chop one and a half cups of jicama and add a splash of lemon juice and a pinch of salt for a tangy, refreshing treat.

11. Café Au Lait: Enjoy 8 ounces of skim milk with a shot of espresso.

12. Carrots with hummus: Crunch on 9 or 10 baby carrots with a side of 2 tablespoons of hummus.

13. Nuts: A handful of 25 pistachios, 14 almonds, or 16 peanuts will provide you with the protein and fat your body needs.

14. Eggs with guacamole: Hard boil an egg and replace the yolk with 2 tablespoons of guacamole for a protein-packed snack.

15. Edamame: Boil or steam one-half cup of unshelled edamame with a pinch of salt for a fiber-rich snack.

16. Mediterranean tomato: Dice one medium tomato and top with 2 tablespoons feta cheese and a pinch of salt.

17. Bell peppers with balsamic vinegar: Drizzle 2 tablespoons of balsamic vinegar on top of 2 cups of sliced bell peppers.

18. Eggs with spinach: Scramble 3 egg whites with one-half cup of raw spinach and 1 tablespoon of feta cheese.

19. Corn with garlic: Coat one-half of an ear of corn with a 1 teaspoon of olive oil and 1 minced garlic clove. Grill until tender.

20. Santa Fe black beans: Combine one-quarter cup black beans, one-quarter teaspoon of salt, and 1 tablespoon of nonfat Greek yogurt for a hearty snack.

21.Caprese: Top one ounce of mozzarella cheese with half a cup of cherry tomatoes and 2 teaspoons of balsamic vinegar.

22. Tuna salad: Mix together 2 ounces of water-packed tuna with 1 tablespoon of fat-free mayonnaise.

23. Sweet potato: Enjoy one small baked sweet potato plain or with a pinch of salt.

24. Popcorn: Munch on 2 cups of all-natural popcorn.

25. Olives: For a salty snack, enjoy 9 kalamata olives.

26. Watermelon twist: Top 1 cup of watermelon with 2 tablespoons of crumbled feta.

27. Peanut butter: Even on its own, peanut butter makes for a protein-rich treat.

28. Cottage cheese and melon: Combine three-quarters of a cup of melon with one-quarter cup of nonfat cottage cheese for a sweet dessert.

29. Strawberry and spinach salad: For a savory and sweet salad, mix together 1 cup of baby spinach with one-half cup of sliced strawberries. Drizzle with 1 tablespoon of balsamic vinegar.

30. Shakeology: Mix one-half serving of your favorite flavor of Shakeology with water.


Have you tried any of these snacks? Which ones do you like? What are your easy and tasty low-calorie snack ideas? Let us know by leaving a comment below.